I switched and it took me about a month before I was able to press past straddle-L position up into V-sit. But from there the progress really took off.
Before I switched I only had up to about a vertical V-sit with hands forward.
Dude, you pretty much got it...just a little higher. I dont even come CLOSE 2 a manna yet...and IDK how to condition 4 it. IDK what OAC is, but I hear it's conditioning 4 it...=(
I just got to say thanks for your ideas. I tried sitting on a higher surface like some books. I did some static holds of a higher manna from there. Man that works! Any other ideas that you came across to build those specific muscles for the Manna? I don't care how crazy or outrageous the method was on getting the manna higher. I'll give you some of my gymnastic secrets on getting the full planche if you don't have your full planche yet.
As you can see from my vids, I just train OAC, weighted pullups, and heavy weighted dips extensively. Specifically OAC + weighted dips will build the posterior delts and triceps for this.
Like I said though... higher holds help BUT you still need to be able to press into the position. Thus, I would say do at least 75-80% of your work as the presses, and only maybe 20-25% as the high holds.
You can post planche tips here if you want as well. I know a lot of people are looking for those.
Seeing someone your height doing this skill is a sight to be hold. I just started working on it 3 weeks ago. I've made good progress so far but what I've been doing is putting in 5 hour days just on this move alone. How long did you train on this move a day? Do you think my strategy of extreme hours is going to work? I'm following coach Sommer's book. I'm 5'9 and 165lbs how tall and heavy are you if you don't mind me asking? Obviously the bigger you are the harder the skill is.
Is there any other exercises, besides the exercises in that book you do, to get the strength. I've been getting on pbars and just cranking front swings. The part of the swing to handstand move when your body is in front of your hands. I can feel that most of the strength for the manna comes from the rear part of the shoulder and the triceps. Well I'll talk to a few coaches and ask for more training tips for conditioning for this move and I'll share them with you. Thanks for the reply!
I've did a number of high holds where you put your butt on something higher than you can press, and lean back to hold the position as long as possible. These helped a bit, but I found that I still had trouble pressing up to the higher positions as seen in this video. Thus, the bulk of your programming should be focused on shoudler flexibility and pressing.
Heavy weight dips and other triceps heavy exercises will help. Similarly with front lever work and overall shoulder strength work will do it
Not counting the time I took off this year probably about 6 months. But I was relatively strong coming into the skill. If you're weak it's going to take a lot longer, especially getting shoulder flexibility too. It's definitely a multi-year (2-3) skill at minimum.
you can do it. u need proper form i thinnk
zxq12 1 year ago
not bad keep going
guillermenko 1 year ago
That is sick, I've started training to do that.
vinceconditioning 1 year ago
Do you have to do with your hands pointing backwards? I tried that way once and I cannot even get off the floor. I have to put my hands forward
JayJamz922 1 year ago
It is strongly recommended.
I switched and it took me about a month before I was able to press past straddle-L position up into V-sit. But from there the progress really took off.
Before I switched I only had up to about a vertical V-sit with hands forward.
eshlow 1 year ago
Dude, you pretty much got it...just a little higher. I dont even come CLOSE 2 a manna yet...and IDK how to condition 4 it. IDK what OAC is, but I hear it's conditioning 4 it...=(
6genetix9 2 years ago
I just got to say thanks for your ideas. I tried sitting on a higher surface like some books. I did some static holds of a higher manna from there. Man that works! Any other ideas that you came across to build those specific muscles for the Manna? I don't care how crazy or outrageous the method was on getting the manna higher. I'll give you some of my gymnastic secrets on getting the full planche if you don't have your full planche yet.
Jasgym77 2 years ago
As you can see from my vids, I just train OAC, weighted pullups, and heavy weighted dips extensively. Specifically OAC + weighted dips will build the posterior delts and triceps for this.
Like I said though... higher holds help BUT you still need to be able to press into the position. Thus, I would say do at least 75-80% of your work as the presses, and only maybe 20-25% as the high holds.
You can post planche tips here if you want as well. I know a lot of people are looking for those.
eshlow 2 years ago
Seeing someone your height doing this skill is a sight to be hold. I just started working on it 3 weeks ago. I've made good progress so far but what I've been doing is putting in 5 hour days just on this move alone. How long did you train on this move a day? Do you think my strategy of extreme hours is going to work? I'm following coach Sommer's book. I'm 5'9 and 165lbs how tall and heavy are you if you don't mind me asking? Obviously the bigger you are the harder the skill is.
Jasgym77 2 years ago
I usually do about 5 sets of 3 or so push as far as possible. Obviously, the more time you can put in the better to a point.
I'm 5'8" 135 lbs atm although likely going to mass gain soon hopefully up to about 145.
eshlow 2 years ago
Is there any other exercises, besides the exercises in that book you do, to get the strength. I've been getting on pbars and just cranking front swings. The part of the swing to handstand move when your body is in front of your hands. I can feel that most of the strength for the manna comes from the rear part of the shoulder and the triceps. Well I'll talk to a few coaches and ask for more training tips for conditioning for this move and I'll share them with you. Thanks for the reply!
Jasgym77 2 years ago
I've did a number of high holds where you put your butt on something higher than you can press, and lean back to hold the position as long as possible. These helped a bit, but I found that I still had trouble pressing up to the higher positions as seen in this video. Thus, the bulk of your programming should be focused on shoudler flexibility and pressing.
Heavy weight dips and other triceps heavy exercises will help. Similarly with front lever work and overall shoulder strength work will do it
eshlow 2 years ago
wow! That is impressive. How long have you been training that? and how have you trained for that? I really want to learn that skill too...
alex5theman 2 years ago
Not counting the time I took off this year probably about 6 months. But I was relatively strong coming into the skill. If you're weak it's going to take a lot longer, especially getting shoulder flexibility too. It's definitely a multi-year (2-3) skill at minimum.
eshlow 2 years ago
Ok but how have you trained for the skill?
alex5theman 2 years ago
Watch Coach Sommer's vids, and essay on the gymnasticbodies forum. Plant the hands and push the hips forward is the key.
eshlow 2 years ago
Brought your legs together too early
tub48959 2 years ago
Yep. I haven't been keeping my flexibility up to par which is why.. gotta work on it some more. :\
eshlow 2 years ago
that's totally sweet man! you can do it!
BadeSupreme 2 years ago
Damn steve you're gettin real close
rishoboy6 2 years ago
wow, you are really strong and flexible
Michael8Christian 2 years ago
Nice one man! Won't be too much longer
Demus15 2 years ago
Good job Steve!!! your getting there
facetha 2 years ago